Warm up

20 band pull apart palms down

20 band pull apart palms up

Then, 6 min alternating EMOM:

10 plate ground to overhead

12/10 cal row

Pushing challenge

Using your benchmark from week 2, Thursday 12/2

3 Sets @ 25% – rest 30 sec between sets

— Rest 90sec

2 Sets @ 30% – rest 30 sec between sets

— Rest 90sec

1 Sets @ 35% – rest 30 sec between sets

— Rest 2 min

50% of Max Kipping HSPU from week 1

Aerobic capacity

24 min EMOM, alternating between (6 rounds)

15/12 cal ski

10 burpees box jumps over

20 double DB shoulder to overhead 35/25 lbs

100 ft. broad jumps

EVF360

Part A

Using your benchmark from week 2, Thursday 12/2

3 Sets @ 25% – rest 30 sec between sets

— Rest 90sec

2 Sets @ 30% – rest 30 sec between sets

— Rest 90sec

1 Sets @ 35% – rest 30 sec between sets

— Rest 2 min

50% of Max Kipping HSPU from week 1

Part B

24 min EMOM, alternating between (6 rounds)

15/12 cal ski

10 burpees box jumps over

20 double DB shoulder to overhead 35/25 lbs

100 ft. broad jumps